TGIF!  Today’s fun pose Friday blog post is Dolphin Pose.  With the help of MindBodyGreen we can help you get into this great shoulder opener and mild inversion.  Dolphin Pose is a great alternative for those of you that cannot comfortably get into Downward Facing Dog because of pain or discomfort in your wrists.

  • Come onto the floor on your hands and knees. Bring your forearms to the ground, elbows should be right under your shoulders. Tuck your toes and lift your hips and stomach straight up.  You should be forming a “v” shape.
  • Continue to press the forearms actively into the floor. Firm your shoulder blades against your back, then widen them away from the spine and draw them toward the tailbone.
  • Your knees may be bent at first, try to straighten your knees.  But, if your upper back rounds, it’s better to keep your knees bent.
  • Stay in the pose for 30 seconds to a minute.  Then release your knees to the floor and exhale.
Benefits of Dolphin Pose:
  • Stretches your hamstrings and calves
  • Opens your shoulders and chest
  • Strengthens your arms and legs
  • Helps regulate digestion
  • Tones your core muscles
  • Relieves back ache, fatigue and stress
Once you master your Dolphin Pose, you can start to play with some forearm balances.  Start with kicking up against a wall. Try one leg, try both legs and work your way up!  You can also start with your both feet against the wall and literally walk up the wall while your forearms are strongly pressed against your mat.  Check out this video to see what this forearm balance looks like and also how to use a wall with your Dolphin Pose: Forearm Balance/Dolphin Pose.


See you on the mat!